It’s one of the most talked-about nutrients: good old Vitamin C (or ‘ascorbic acid’, if you’re into science). Chances are, when you think of this all-important nutrient, taking it as a supplement to ward off colds and flus probably springs to mind. But there’s so much more to Vitamin C than this old wives’ tale. Here’s what you need to know.

Without enough Vitamin C, you’re more susceptible to illness and may experience symptoms like tiredness, low appetite and weakness – though as you can probably tell, these are rather ambiguous side effects that could be caused by a host of reasons.

You’re sure to have heard of scurvy before – this is the disease that plagued the British navy in the 1700s. Scurvy is the most extreme case of Vitamin C deficiency, and was troublesome for sailors back then because they didn’t have access to fresh fruit and vegetables on their extended overseas journeys. It can result in bleeding gums, slow-healing wounds, weakness, bruising, swelling, painful joints – and even death, so it’s pretty serious stuff.

How much Vitamin C do you need?

Here’s a fun fact for your next game of trivia: the human body cannot produce Vitamin C, so it must come from food. Generally speaking, adults should have 45mg of Vitamin C every day. If you’re pregnant or breastfeeding and over the age of 18, your target bumps up to 60mg and 85mg per day respectively.

Image: iStock.Source:BodyAndSoul

What are the best sources of Vitamin C?

The good news is that it’s super easy to get enough Vitamin C in your diet. In fact, it’s estimated that the average intake of Vitamin C is 85mg per day for women, and over 100mg per day for men!

Fruit and veggies, in particular citrus fruit and chilli, are some of the richest sources of Vitamin C that you can get your hands on. To give you some perspective, here’s their Vitamin C content per 100 grams:

Lime – 347mg

Red chilli – 201mg

Red capsicum – 172mg

Brussels Sprouts -110mg

Broccoli – 106mg

Kiwifruit – 71mg

Cauliflower – 70mg

Kale – 55mg

Orange – 55mg

Strawberries – 45mg

Fruit juice contributes a significant amount of Vitamin C as well, but it is a concentrated source of energy and sugar, so it’s best to stick to whole fruits instead.

And here’s another fun fact: Vitamin C is added to food as a preservative. You’ll see it on the label of packaged products listed as ‘ascorbic acid’ or the numbers 300 to 304.

Are Vitamin C supplements necessary?

With the average intake well beyond the recommended daily level (not to mention how easy it is to get enough through real food) it’s clear that for most people, Vitamin C supplements are simply unnecessary. As a water-soluble Vitamin, you literally just pee out what your body doesn’t need – so supplements can make for an expensive trip to the loo.

What’s more, if you’ve grown up thinking you need to dose up on Vitamin C at the first sign of a sniffle, it’s time to think again. Science has proven that Vitamin C supplements are not a miracle cure for the common cold, and it doesn’t reduce your risk of a cold occurring, either. What’s more, having too much Vitamin C from supplements can lead to unpleasant symptoms like diarrhea and nausea. So, stick to real food and you’re doing just fine in the Vitamin C stakes.